The tasks so far have all been about investigating or gathering data. The task this week will look at development.

Task 1. Complete a 5k run at a steady pace throughout and submit your time in the usual way to

pe@coltnesshigh.n-lanark.sch.uk

Task 2. Watch this clip on Fartlek Training

Task 3. Complete a Fartlek Training session. Design your own session lasting 30 mins. Structure you session with a 5min jog to warm up, 20 mins Fartlek work, 5 mins warm down jog.

For the 20 mins Fartlek work you will have to plan how to do this. examples are,

jog for 10 lamp posts, increased speed for 2 lamp posts.

Music – 1 song = jogging then 1 song increased speed then next song back to jogging and repeat

Use a timer- 2mins jogging, 30 secs increased speed and repeat

Use your app/gps for distance – 300m jog then 100m increased speed and repeat

These are just suggestions and will depend on your level of fitness

NB increased speed does not necessarily mean sprinting.